Nutrition is a crucial part of health. Your body performs countless complex processes and tasks each day—and these require fuel. Ensuring your body gets the nutrients it needs is a vital part of, well, living.

When you’re pregnant, nutrition becomes a bit more complicated. After all, you’re no longer responsible for solely your nutrition—your developing child is also relying on you for the nutrients it needs.

While your body is working overtime with pregnancy, some nutrients become far more important than others. This is the case with choline, a chemical compound that naturally occurs in a number of food sources. Read on for a comprehensive breakdown of the role choline plays during pregnancy, the latest research on the subject, and more.

What is Choline

As mentioned above, choline is a naturally occurring chemical compound. There are two main ways your body gets choline: endogenous synthesis, which occurs in the liver, and through food. The choline that the body produces itself, however, is not plentiful enough to actually meet all of your needs. This means that choline is an essential nutrient for you to get from your food each day.

Choline plays a number of roles in the body, from helping maintain the structure of cell membranes to producing acetylcholine, a neurotransmitter that aids the nervous system.

When you consume foods that contain choline, enzymes in your body work to separate free choline from other compounds. The free choline is then absorbed by the small intestine and stored in the liver, with endogenously produced choline, until it is distributed throughout the body for various uses.

Choline and Pregnancy

During pregnancy, choline becomes one of the most important nutrients in your diet. Adequate choline intake helps your child’s brain and spinal cord develop properly, protects against neural tube defects, and can help boost neurological function. Additionally, choline helps promote maternal health throughout pregnancy.

Researchers are still exploring the full scope of choline’s effects on prenatal development, with some studies looking at the long-term effects choline has on neurological development. In one study conducted by Cornell University, researchers found that the 7-year-old children of women who consumed elevated amounts of choline during pregnancy—twice the daily recommended amount, to be exact—exhibited more focus in performing a complex task than children in the control group. The control group in this study was the children of women who consumed the recommended daily amount of choline, which suggests the need to redefine the recommended amount for pregnant women.

Current intake guidelines for choline during pregnancy are based on liver function, not prenatal development. As such, ongoing research may lead to changes in the recommended daily intake of choline, especially for pregnant women.

How Much Choline Do You Need: Recommended Daily Intake

The amount of choline to include in your diet varies based on age, sex, and other factors. As of the time of writing, experts recommend that non-pregnant women over the age of 19 get 425 milligrams of choline each day. For pregnant women, that number jumps up to 450 milligrams and for breastfeeding women, 550 milligrams.

As discussed in the previous section, some studies have indicated that there are measurable benefits for pregnant women who consume up to twice the daily recommended amount—or 900 milligrams each day. Current research is continually pushing the boundaries of what we know about nutrition, so it’s best to stay informed and, as always, consult a doctor before making drastic dietary changes.

It is important to note that when it comes to choline, you can have too much of a good thing. But that upper limit comes way, way beyond even 900 milligrams per day. According to the National Institutes of Health (NIH), the upper limit for choline consumption for adults is 3500 milligrams per day—more than eight times the daily recommended amount. And without overusing supplements, it would be difficult to actually reach those levels.

Sources of Choline

The body does not produce enough choline on its own, so it is crucial that you are eating choline-rich foods each day—especially during pregnancy. The list below shows some of the best sources of dietary choline according to the NIH:

  • 3 oz beef liver: 356 milligrams
  • 1 hard boiled egg: 147 milligrams
  • ½ cup soybeans: 107 milligrams
  • 3 oz roasted chicken breast: 72 milligrams
  • 3 oz Atlantic cod: 71 milligrams
  • 1 large red potato: 57 milligrams
  • ½ cup canned kidney beans: 45 milligrams

Choline can also be found in lower concentrations in a wide variety of other foods including yogurt, broccoli and other cruciferous vegetables, mushrooms, carrots, and fresh fruit. Ideally, you won’t need to rely on a single food to get all of your choline each day. Instead, by eating a well-balanced diet that hits each of the various food groups, you can get a little bit of choline from a wide variety of foods which will add up to your necessary daily intake.

During pregnancy, it can be difficult to get all of your choline from the foods that you eat. If this is the case, your doctor may recommend that you get some choline from a supplement. (It’s important to note that these supplements are not solely for pregnant individuals—anyone who feels they aren’t getting the necessary choline could take one.)

Choline Deficiency

In non-pregnant individuals, choline deficiency is pretty rare, but it does still occur. For pregnant individuals, choline deficiency is much more common. This is true for a number of reasons. First, pregnant women simply need more choline and it can be difficult to get enough from your diet. Additional factors, such as morning sickness, can further compound the issue. If you are struggling to keep food down, your body has less time to absorb nutrients from the food before it is vomited up.

During pregnancy, the benefits of choline can extend to your baby. Supporting brain and neural tube development. Needless to say, it is important to ensure you are getting enough choline each day during pregnancy.

Here’s the good news: between supplements and wide availability in food, choline is a highly accessible nutrient. So, work with your doctor to find the sources of choline that work for you.

https://www.babycenter.com/pregnancy/diet-and-fitness/why-choline-is-so-important-during-pregnancy_10325647

https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10709661/

https://news.cornell.edu/stories/2022/01/choline-during-pregnancy-impacts-childrens-sustained-attention

https://academic.oup.com/nutritionreviews/advance-article-abstract/doi/10.1093/nutrit/nuae026/7644806?redirectedFrom=fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC6722688/

https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/

https://ods.od.nih.gov/factsheets/Choline-Consumer/

Everybody, without exception, needs protein in their diet. It’s simply a fact of life. That being said, the exact role protein plays in your diet will depend on a variety of factors including age, activity levels, and sex.

Women’s dietary and nutritional needs are different from men’s. And these nutritional needs change over the course of any woman’s life, from childhood and adolescence to pregnancy, menopause, and beyond. In this article, we’ll focus on one nutrient in particular that often gets overlooked when it comes to women’s health: protein.

What is Protein: A Quick Overview

Before we get into the nitty-gritty details, let’s start with a quick overview of what protein actually is. Protein is a macronutrient—a nutrient that your body needs in large quantities—that can be found in both plants and animals.

Your body uses protein for a wide variety of internal functions and processes. You’ve probably heard that proteins are the building blocks for your muscles, enabling your body to build and repair muscle tissue, but they do so much more than that. Whether it’s helping your body metabolize food, transmitting signals between cells, or giving structure to your skin and other tissues, protein is a key player.

Proteins are made up of amino acids, which are the basic building blocks of life. There are 22 known amino acids, and your body needs all of them. Not all protein-rich foods contain all of the amino acids, so it is important to diversify your protein sources or eat complete proteins—foods that do contain all of the amino acids. If you’re looking to deep dive on this subject, don’t worry, we’ve got you covered.

Protein and Women’s Health: From Metabolism to Muscle Mass

For women, protein fulfills many of the same roles as men: it helps strengthen bones, build muscle, and regulate the body’s metabolism. All of these help facilitate a healthy and comfortable life, and they become increasingly important as you age.

Women naturally carry less lean muscle mass than men, but by focusing on consuming plenty of protein, you can help your body build more muscle mass. This can have a number of health benefits, especially later in life. You don’t need to chase that bodybuilder physique—unless of course you want to—but putting on some muscles can help ensure mobility later in life. After menopause, women’s estrogen levels drop, which can lead to an increased risk of bone loss. By eating plenty of protein, engaging in some form of resistance training, and generally staying active, you can help your body prevent bone loss.

How Much Protein Does Your Body Need

Your daily protein consumption should be guided by two factors: your weight and your fitness goals. The recommended daily amount of protein for all healthy adults is currently 0.36 grams of protein per pound of body weight. For the average woman in the United States, this comes out to about 61 grams of protein each day.

This ratio of protein to body weight is the amount required by your body to optimally perform its vital functions. If your goal is to build muscle, you’ll probably want to up your protein consumption substantially. Current research suggests that anywhere from 0.7 grams to 1 gram of protein per pound of body weight may be optimal for building and maintaining muscle mass. For women over 65, that ratio can jump up to 1.3 grams of protein per pound, to offset the decreasing bone density that comes after menopause.

Protein and Pregnancy

During pregnancy, the body may require more protein than it normally does—after all, your body is responsible for the development of a whole other person during this time. The research around this is still somewhat uncertain, but some studies suggest that the body may need around 0.68 grams of protein per pound of body weight during the third trimester of pregnancy. Other researchers believe the number to be much higher and suggest that women consume around 1.5 grams of protein per pound of body weight in the final trimester.

Protein consumption during pregnancy is important not just for the baby’s health, but also the mother’s. During pregnancy, eating plenty of protein can help stave off cravings. Proteins, when eaten in combination with whole grains and complex carbohydrates, can help you feel full and satisfied after a meal. This well-rounded diet will also help maintain consistent blood sugar levels, which may help reduce the risk of gestational diabetes during pregnancy.

Sources and Supplements: How to Have a Protein-Rich Diet

We can go on and on about the benefits of consuming plenty of protein, but there’s still one big question to address: what does a protein-rich diet actually look like? If your mind immediately jumps to the classic bodybuilder meal—plain chicken breast with broccoli—don’t worry, your meals can be a whole lot more flavorful than that.

Protein is found in a wide variety of plant and animal foods. Some of the most common sources of animal protein include:

  • Red meat
  • Chicken breast and other poultry
  • Fish, especially tuna
  • Eggs
  • Dairy

If you’re looking for plant-based proteins, some of your best options include:

  • Tofu and other soy products
  • Legumes, such as black beans or chickpeas
  • Nuts and seeds
  • Quinoa

Under normal circumstances, it is possible to get all of the necessary amino acids from solely plant-based sources with proper meal planning and prep. During pregnancy, however, some nutritionists suggest eating an omnivorous diet of lean animal proteins and plant-based proteins to best equip your body for the nutritional demands of pregnancy.

In addition to dietary protein, protein supplements are also widely available. These supplements are typically derived from soy protein, pea protein, or whey protein and come as a powder that can be added to smoothies or shakes.

At the end of the day, no one source of protein is better than others. It’s all about finding the combination of plant proteins, animal proteins, and supplements that works for you. Getting enough protein can be challenging and, as with many dietary changes, requires diligence and planning—so don’t be too hard on yourself as you take charge of your health.

https://www.ucihealth.org/blog/2024/05/protein-and-womens-health

https://ssihi.uci.edu/2024/02/29/nutrition-for-womens-health-focus-on-protein/

https://www.webmd.com/women/news/20240118/more-plant-based-protein-linked-healthy-aging-women

When it comes to skincare, there are certain ingredients that have become staples in the industry because of their versatility and effectiveness. Alpha-hydroxy acids (AHA’s) and beta-hydroxy acids (BHA’s) are two such ingredients. These acids have become popular because of their ability to improve a range of skin concerns, from hyperpigmentation to wrinkles and dullness.

AHA’s and BHA’s have distinct properties, but when they’re combined in certain products—especially serums—they offer unique and powerful benefits.

In this article, we’ll explore what sets AHA’s and BHA’s apart, how they work on the skin, and the advantages of using them in tandem.

The Basics: What Are AHA’s and BHA’s?

Both AHAs and BHAs are chemical exfoliants. They help shed the outer layers of dead skin cells, which promotes new cell growth. However, they differ in the way they interact with the skin.

Alpha-hydroxy acids

AHAs are water-soluble acids derived from natural sources. Some examples include glycolic acid which comes from sugar cane, lactic acid which comes from milk, and citric acid which is derived from citrus fruits. Since AHAs are water-soluble, they primarily work on the skin’s surface to dissolve dead skin cells. AHAs improve skin texture, reduce fine lines, and encourage hydration. These benefits are particularly beneficial for dry or sun-damaged skin.

Beta-hydroxy acids

BHAs are fat-soluble, meaning they dissolve in oil. They work to clear pores and minimize blackheads. Salicylic acid is the most common BHA. It’s known for its ability to work within pores to dissolve sebum and prevent clogging. Because BHAs are fat-soluble, they’re best suited for oily and problematic skin types.

The Benefits of AHAs in Skincare

AHAs are renowned for their exfoliating properties, but they offer a range of additional benefits:

  • Brighter Complexion
    • By exfoliating dead cells from the skin’s surface, AHAs reveal fresher, brighter skin. This promotes a healthy glow.
  • Improved Skin texture
    • Regular use of AHAs can lead to smoother, softer skin. This is particularly beneficial for individuals with rough or bumpy skin.
  • Reduced Fine Lines and Wrinkles
    • AHAs stimulate the production of collagen, which is an essential protein that keeps skin firm and reduces the appearance of fine lines and wrinkles. That’s why it’s often used in “anti-aging” solutions.
  • Reduced Hyperpigmentation and Dark Spots
    • AHAs accelerate cell turnover, which helps fade dark spots and hyperpigmentation.
  • Increased Hydration
    • AHAs increase moisture retention within the skin by binding water molecules to the skin, which helps keep it plump and hydrated.

The Benefits of BHAs in Skincare

BHAs provide a different set of benefits, particularly for oily and problematic skin types:

  • Cleaning out Oil-Filled Pores
    • Due to their oil-soluble nature, BHAs can soak into the lipid layers of the skin, allowing them to reach deeper into the pores. They can help dissolve oil, and clear out clogged pores.
  • Soothing Properties
    • BHAs like salicylic acid are naturally soothing. This property makes them gentle on the skin, even though they work on a deeper level. BHAs can help reduce redness and soothe irritation, making them ideal for sensitive skin types.
  • Exfoliation Without Drying
    • Some exfoliating ingredients can be harsh on the skin. BHAs exfoliate without stripping the skin’s microbiome and essential moisture.
  • Reduction of Blackheads and Whiteheads
    • Because BHAs target oil within the pores, they can reduce blackheads and whiteheads, which improves the skin’s overall appearance.

Why Do Some Skincare Products Combine AHAs and BHAs?

Using AHAs and BHAs together can address multiple skin concerns simultaneously. When a high-quality skincare product combines these acids, it can provide comprehensive exfoliation, target different layers of the skin, and treat various issues at once. Here are some of the primary benefits of using products, such as serums, that contain both AHAs and BHAs:

  • Enhanced Exfoliation
    • Since AHAs work on the surface of the skin, while BHAs work on the oils within, the combination provides a dual-action exfoliation that leaves the skin thoroughly refreshed from the surface to the pores.
  • Addresses Multiple Skin Concerns
    • Using both AHAs and BHAs means you can address concerns related to texture, pigmentation, and clogged pores all at once. AHAs improve texture and glow, while BHAs improve clogged pores.
  • Balanced Skin pH and Enhanced Absorption
    • The acidic nature of both AHAs and BHAs helps lower the skin’s pH temporarily, which supports the active penetration of other active ingredients. This maximizes the efficiency of additional ingredients like niacinamide, vitamin C, or hyaluronic acid.
  • Reduced Risk of Over-Exfoliation
    • Combining lower concentrations of AHAs and BHAs in a single product allows for a gentler approach to exfoliation, rather than using high concentration of a single acid on its own.

Skin Serums as a Delivery Mechanism

Serums are one of the best delivery mechanisms for combining AHAs and BHAs. Their lightweight consistency allows for even distribution and quick absorption of the active ingredients. In general, serums are designed to soak into the skin. Moisturizers on the hand, sit on the surface of the skin and lock in hydration.

Additionally, since serums are usually applied after cleansing and before other steps in your skincare routine, they can create an effective base for the other products and moisture that your skincare regimen involves. This is one of the ways that high-quality serums enhance the overall effectiveness of your skincare routine.

Tips for Using AHAs and BHAs Together

While combining these acids can provide many benefits, it’s important to be aware of the strength and concentration of these kinds of products in order to avoid potential irritation. As you incorporate these acids into your routine, be careful to:

  • Start with a patch test: apply the product to a small area of your skin first to ensure there is no adverse reaction
  • Use sunscreen daily: these acids increase sensitivity to the sun. Always use sunscreen to prevent damage to the skin from UV radiation
  • Monitor frequency of use: you don’t need to use AHAs and BHAs daily. A combination serum can be used two to three times per week and still be effective. Find the rate of use that works for you and your skin type

In Conclusion

AHAs and BHAs are staple ingredients in skincare products respectively. But the benefits of combining these ingredients in one product are remarkable. An AHA/BHA serum can provide a balanced, multi-functional approach to skincare. Whether you’re looking to brighten, smooth, or clear your skin, these acids are a crucial part of almost any skincare regimen.

Enjoy a more radiant, youthful complexion with AHAs and BHAs.

Hormones are powerful. These chemical messengers reach every cell, tissue, and organ through your circulatory system, telling your body what to do and when to do it.

Having slightly too much or too little of certain hormones can have drastic impacts on your body and mind. And these fluctuations can be caused by a lengthy list of factors. For example, eating an unhealthy diet or not sleeping well can be enough to throw your hormones out of balance.

All genders experience hormone fluctuations, but women’s hormones fluctuate much more often than men’s. Some of this is natural, such as during the menstrual cycle, pregnancy, and menopause. Other factors are less natural, like women’s birth control, which often throws the hormones out of balance.

Stress—especially long-term stress—is one of the biggest disrupters of a healthy hormone balance. Unfortunately, studies show that women tend to be more stressed than men. There are inherent differences in the stress responses of each gender, of course, but there’s more to it than that. Social pressures and expectations often force women to juggle multiple roles. Like building a successful career while caregiving and raising a family—not to mention maintaining your health and personal life.

The long-term stress that many women experience has a major impact on the hormones.

All things considered, learning how to support healthy, balanced hormones is a major concern in women’s health.

Let’s discuss some common symptoms of a hormonal imbalance.

The Impact of Hormone Imbalance

When your hormones are out of balance, it can affect practically every aspect of your health and life. Here are some examples of the symptoms you may experience because of a hormone imbalance:

Mental Health

Key hormones are directly linked to emotional wellness. Women are more prone to anxiety and depression when certain hormones become elevated.

Social Health

Social behavior is deeply regulated by hormones. Abnormal levels of key hormones can impact your mood, and even cause changes in your personality. This can put a strain on relationships and make social engagement difficult.

Weight Management and Metabolism

Various hormones work together to regulate appetite, metabolism, and even body fat distribution. Fluctuations in hormones can cause weight gain, weight loss, cravings, and other metabolic changes that can make it difficult to maintain a stable, healthy weight.

Energy

One of the most common initial signs of an imbalance in hormones is fatigue. An overactive or underactive thyroid can cause fatigue. Heightened levels of progesterone can make you feel sleepy. And low estrogen can drain your energy levels.

Reproductive Health

Hormone imbalances are the leading cause of infertility. When your hormones are out of balance it can disrupt ovulation, menstrual cycles, and other biological processes necessary for a pregnancy to establish.

Sleep Quality

Estrogen and progesterone, play a key role in the regulation of sleep-wake cycles. During menopause or pregnancy, for example, these hormones can dip and fluctuate which contributes to sleep issues and even insomnia. Hot flashes and night sweats, which are common symptoms of hormonal changes, may also make sleep difficult.

Like we discussed earlier—hormones are extremely powerful. These chemical messengers control crucial aspects of what your body does and how you feel. Supporting a healthy balance of hormones in the body is a fundamental aspect of health, especially women’s health.

Before we dive into the tips and tricks for supporting a healthy hormone balance, let’s review some of the main hormones in the endocrine system and what they do.

Key Hormones for Women’s Health

You’re probably familiar with estrogen. It plays the most significant role in women’s health. But several other hormones are part of the equation too. Together these hormones regulate metabolism, mood, energy levels, and much more.

Here’s a brief overview of how these hormones work.

Estrogen: A sex hormone associated with female reproductive health and the development of female sexual characteristics. Estrogen mediates the physical changes that a girl goes through during puberty. Aside from its role in reproductive health, estrogen is also involved in supporting cardiovascular, bone, and mental/emotional health.

Estrogen is produced mostly by the ovaries. The adrenal glands, which sit on top of the kidneys, also make small amounts of estrogen along with fat cells. Levels of estrogen in the body fluctuate throughout the menstrual cycle, and drop after menopause.

Progesterone: This is another hormone involved in reproductive processes. After ovulation, progesterone prepares the lining of the uterus (endometrium) for the possibility of pregnancy. If a woman does become pregnant, progesterone continues to produce other changes that ultimately help nourish a growing fetus.

Testosterone: You probably think of testosterone as a male hormone. But women make a small amount of testosterone in the ovaries and their adrenal glands. Testosterone supports bone health, muscle health, and a woman’s libido (sex drive).

Most of the testosterone produced by the ovaries is converted into estradiol, a key women’s sex hormone.

Thyroid Hormone: The thyroid gland is butterfly-shaped and located at the front of the neck. It’s responsible for releasing thyroid hormone which controls metabolism, growth, and many other bodily functions.

This is not an exhaustive list of hormones in a woman’s body, but hopefully, by being familiar with these key actors, you’ll better understand the overlapping functions of your hormones.

Now let’s get to the meat of our discussion on hormone health. Exploring what you can do immediately and in the long-term to directly support healthy and balanced hormone levels.

Holistic Strategies for Balanced Hormones

As we’ve already learned, abnormal hormone levels can be caused by natural life stages, lifestyle factors like stress or poor health, or in some cases, a medical condition. But luckily there are just as many ways to support a healthy hormone balance. Let’s discuss the spectrum of strategies.

Healthy Diet

Eating well is key for supporting a healthy hormone balance. Not just for your own nutrition but for the health of your gut microbiome, which is a key player in your endocrine system. The microbiota produces certain hormones itself and directly mediates various hormones involved in metabolism.

A poor diet can throw off your gut microbiome—and hormones—rather quickly. Processed meats and sugary foods are notorious for this. On the other hand, when you provide your body the nutrients it needs, and probiotics, the gut microbiome stays strong and diverse.

Eating enough protein and healthy fats are a key part of a healthy diet, but they’re essential for hormone balance. In the body, hormones are made from the amino acids in the protein you consume, and some lipid-based hormones are made from fats and cholesterols in your food.

Cruciferous vegetables provide the fiber, antioxidants, and phytonutrients that your body needs to support the liver in detoxifying hormones like estrogen. Neutralizing oxidative stress and detoxifying hormones is another important aspect of hormone health and balance.

The fiber in vegetables and the protein in your food both directly support a balanced and diverse gut microbiome.

Stress Management

A major cause of hormone imbalance is stress. Which means that developing skills to manage stress effectively can be extremely useful in supporting balanced hormones.

Stress is the result of certain hormones circulating through the body. Stress hormones are released by the adrenal glands whenever the body perceives danger. But if you’re dealing with a stressful job, or juggling multiple roles like caregiving, relationships, and a career, your body may perceive danger often. Cortisol, the primary stress hormone immediately raises blood sugar levels so that you can fight or run in a dangerous situation. But having elevated cortisol levels for extended periods of time can cause health concerns.

Luckily, there are ways to influence your body’s stress response at any given moment. Practicing meditation, deep breathing, yoga, or tai-chi are all ways to reduce the levels of stress hormones in circulation.

Stress management techniques can shift the body’s response to difficult situations, stimulate the endocrine system, and regulate hormones both in the short and long-term.

Exercise

Engaging in moderate physical activity has numerous benefits for your hormones. Exercise stimulates your endocrine system, which helps regulate your hormones. The endorphins released during exercise are hormones themselves and can help boost your mood and relieve stress.

Exercise helps the body draw in glucose from the blood without insulin, which improves insulin sensitivity.

A key part of your endocrine system is the hormone receptors on your cells that mediate all the signals circulating throughout your body. Physical activity increases your cells’ receptor sensitivity. When those receptors are more sensitive, they send and receive signals more efficiently and absorb nutrients better.

Exercise supports healthy liver function. Your liver is responsible for metabolizing hormones. The liver can transform hormones into different or more active forms. It can inactivate hormones and dispose of them. It can synthesize hormones. All these functions are key for a healthy hormone balance. When you exercise, your liver more effectively metabolizes estrogen which can help balance circulating estrogen levels. For women, exercise can even make the menstrual cycle more regular.

There are many other ways to support balanced hormones. Good quality sleep and other healthy lifestyle factors like socializing and spending time in nature can have significant benefits. In some cases medical intervention may also be necessary, especially when hormones are dysregulated because of a disease or condition.

The Takeaway: Supporting Hormone Balance and Women’s Health

In conclusion, supporting healthy and balanced hormones involves a multi-faceted approach. Lifestyle changes. Natural remedies. Mindful practices. All aspects of healthy living should be incorporated into your day-to-day life.

By focusing on nutrition, stress management, regular exercise, and quality sleep, individuals can create a foundation for better hormonal health. While holistic methods can be highly beneficial, it’s essential to work with a healthcare professional to ensure a personalized and safe approach. By embracing all these strategies, and supporting your endocrine system, you’ll achieve a healthier, more balanced state of well-being.

https://www.healthline.com/nutrition/balance-hormones

https://www.morelandobgyn.com/blog/womens-hormones-the-main-culprits-for-changes-in-your-health

https://naturemed.org/natural-remedies-for-hormone-imbalance/

https://www.health.com/how-to-balance-hormones-8623896

The human body is full of bacteria. Believe it or not—this is a good thing. Living microbial communities play a vital role in human health. These “microbiomes” can be found in the gut, the skin, the mouth, the respiratory tract, and more.

Over the past couple decades, scientists have made numerous discoveries about how the microbiome works and the many ways it benefits health. Most of this work focused on the intestine, but research suggests that some of the knowledge we’ve gained could benefit other microbiomes in the body.

Probiotics, living microorganisms that benefit gut health, emerged from the initial scientific discoveries about the microbiome and quickly became one of the most popular supplements consumed in the world. As the science developed, the focus broadened to include prebiotics, the variety of fibers that act as gut microbiome fertilizer.

Recently, a new biotechnology has started to hit the shelves: postbiotics.

In this article, we’ll discuss everything you need to know about these beneficial byproducts.

What are Postbiotics?

Postbiotics are the byproducts of the natural metabolic process (fermentation) of probiotic bacteria. They include various types of molecules such as short-chain fatty acids, peptides, organic acids, enzymes, and more. They offer many of the same benefits that probiotics do. But there’s one key difference. Postbiotics are non-living bioactive metabolites. While probiotics are live strains of bacteria.

There are three similar words that frequently come up when discussing the microbiome, each with its own unique definition: probiotics, prebiotics, and postbiotics. Let’s clarify the difference between each term:

  • Probiotics: Unlike the following two terms, probiotics are living microorganisms. Basically, they’re the “good” microbes living in your gut. You can bring more probiotics into your body by eating probiotic foods such as yogurt, kefir, sauerkraut, and kimchi—or quality probiotic supplements.
  • Prebiotics: Like all living things, your microbes need to eat. Prebiotics are the substances that the microbes in your body consume for sustenance. These include starches, inulin, and pectin—all forms of complex carbohydrates.
  • Postbiotics: When probiotic bacteria metabolize their food, they create various byproducts. These byproducts can offer you some of the same benefits as the microbes themselves and are called postbiotics.

Postbiotics don’t require the use of live bacteria. They’re stable, safe, and have a broad range of application in health products. You might start to notice them in nutraceuticals, foods, supplements, and even high-end skincare products.

Let’s dive a little deeper into some of the practical applications of postbiotics.

The Gut Biome: A Vital Microbial Ecosystem

One of the most well-researched healthy bacterial communities is the gut biome. When your gut microbiome is healthy, it helps your body digest food, regulate immune function, guard against harmful pathogens, and support cognitive functions through the gut-brain axis. Although the exact composition of each person’s gut biome is different, they are all composed of the same types of microorganisms: bacteria, viruses, and fungi.

When people talk about a functioning microbiome, they often use descriptors like “healthy” and “balanced.” So, what does it actually mean for your microbiome to be healthy? A healthy gut biome is one in which there are plenty of the good microorganisms and inconsequential amounts of the bad. This is exactly how probiotics work. They improve gut health by increasing the number of beneficial bacteria and reducing the number of harmful bacteria to make your microbiome healthier.

Basically, a healthy or balanced microbiome is able to do its job—and if it’s not, you’ll probably notice.

An unbalanced gut biome is called dysbiosis and can have a number of adverse health effects. These include irritable bowel syndrome (IBS), autoimmune disorders, and even new allergies.

Needless to say, it’s important to care for your gut biome.

Postbiotics do many of the same things as probiotics—without live strains of bacteria. They support the growth and the function of healthy bacteria in your gut microbiome, which supports your health. This means that postbiotics shift the composition of the microbiome towards a healthier, more balanced ecosystem. Postbiotic metabolites also have direct benefits for the gut. They’ve been shown to:

  • Regulate digestion and absorption of nutrients
  • Support the intestinal barrier
  • Suppress bad bacteria
  • Fight pathogens
  • Play a role in the gut-brain axis
  • Reduce irritation in the gut

So how do you increase the amount of postbiotics in your gut? Like with all things health-related—it starts with your diet.

Dietary Sources of Prebiotics, Probiotics, and Postbiotics

Your body naturally produces postbiotics as the bacteria in your gut metabolize their food and create waste. You can increase the amount of postbiotics in your system by increasing the amount of probiotics and prebiotics that you consume. The formula is pretty simple: the more food (prebiotics) you supply to the microorganisms (probiotics) in your gut biome, the more byproducts (postbiotics) they will create.

Foods that are rich in probiotics are typically fermented foods, which include:

  • Kefir
  • Cottage cheese
  • Kimchi
  • Kombucha
  • Buttermilk
  • Sauerkraut

High fiber foods tend to be the best source of prebiotics. Some examples of prebiotic-rich foods include:

  • Barley
  • Garlic
  • Oats
  • Seaweed
  • Flax seed
  • Onions

If you are looking to directly supply your body with more postbiotics, those supplements exist as well. But some of the most interesting applications for postbiotics are those that wouldn’t be practical for probiotic bacteria.

Let’s discuss how the benefits of postbiotics translate to another important microbiome: your skin flora.

Skin Microbiome: Your Body’s Natural Barrier

The skin microbiome is the community of microorganisms; bacteria, fungi, and viruses, that live on the skin. Just like the gut microbiome, this microbial community is much more than a passive, fellow traveler. The skin flora plays a vital role in maintaining skin health and even other aspects of health. Here are some of the roles your skin microbiome is involved in:

  • Protection of the Skin: A healthy skin flora inhibits the growth of potential invaders and pathogens on the skin.
  • Skin Barrier Function: Your skin microbiome acts as a functional barrier, helping the skin retain moisture, improve hydration, and reduce skin sensitivity.
  • Immune Support: The skin flora interacts with the immune system to support balanced inflammatory responses.
  • Tissue Healing: A balanced skin microbiome promotes tissue repair and cell turnover on the skin while preventing infection in vulnerable areas.
  • Skin Health and Beauty: A strong and healthy skin flora is associated with a balanced complexion and clear, moisturized skin.

Dysbiosis occurs when the skin microbiome is out of balance or disrupted. This can lead to a variety of skin issues like acne, redness, dermatitis, and infections. In fact, skin sensitivity and problematic skin are related to a damaged skin microbiome.

Maintaining a healthy skin flora involves taking care of your skin, avoiding harsh chemicals in skincare products, and choosing products that support a healthy microbial balance on the skin.

That’s where postbiotics come in.

Postbiotics can support the good bacteria on the skin by feeding it with beneficial metabolites. That’s why many skincare products now include postbiotics. Using postbiotics on the skin will support all the benefits we mentioned above. They can improve the skin’s barrier function, reduce acne and skin sensitivity, improve hydration, balance the pH of the skin, and even reduce signs of aging like visible fine lines and discoloration.

In Summary

Science has discovered so much in recent years about the symbiotic microbial communities in the human body. But we are still barely scratching the surface.

Although much of the research has been focused on the gut microbiome, the biotechnology of postbiotics represents a new frontier. Where the discoveries made about the gut microbiome can be applied in completely new contexts.

The years to come will undoubtedly lead to more discoveries and a better understanding of the body’s less-explored microbiomes in overall health.

https://www.webmd.com/digestive-disorders/features/what-are-postbiotics

https://www.health.harvard.edu/nutrition/what-are-postbiotics

https://health.clevelandclinic.org/postbiotics

https://www.healthline.com/nutrition/postbiotics

There are few things more frustrating than hitting the gym regularly only to see lackluster results. If you’ve been in this situation, there’s a good chance you’ve already addressed the usual culprits: nutrition, hydration, and the structure of your workouts. (If not, this article is a great starting point!)

Here’s the thing—building and maintaining muscle requires a holistic approach to health and fitness. This means that nearly every element of your lifestyle impacts your body’s ability to build and repair its muscle tissue. So, if you’re training well, eating well, and drinking plenty of water, it’s time to look at your sleep habits.

Muscle Breakdown and Repair: Understanding Muscle Growth

People often describe strength training as repeatedly working your muscles to the point of failure. Basically, this means repeating a weightlifting motion until you can’t complete any more reps. As you do this, your muscles experience more strain than they normally do. This creates microscopic tears, or microtears, in the muscle tissue. (It’s important to note that these microtears are not the same as muscle tears, injuries often sustained in sports that can have long-lasting effects on mobility.)

It might seem counterintuitive, but it is these microtears that make muscle growth possible. As your muscles break down, your body sends new cells to the affected tissue to help repair it. Over time, these repairs form new protein strands, which are what muscle tissue is made up of.

In short, when we talk about muscle growth, we are actually talking about this cycle of breakdown and repair in muscle tissues.

More Than Just Beauty Rest: Sleep and Muscle Repair

If muscle growth requires breakdown and repair, where does sleep come in? Obviously, you’re not bringing your muscles to the point of failure in your sleep. Sleep does, however, play an important role in muscle repair—let’s take a look at why.

Human growth hormone

One of the key elements of muscle repair is the human growth hormone (HGH), a hormone that is naturally produced in the pituitary gland. This hormone is often discussed in relation to childhood and adolescent health, as it plays an important role in body growth and development. For adults, HGH still plays a vital role in the body—it helps the body build new muscle mass.

The pituitary gland does not constantly secrete human growth hormone. It releases HGH in response to certain events, including exercise, trauma, and sleep. Typically, the body produces and secretes more HGH at night than during the day. And sleep greatly heightens the levels of HGH being released into the body.

Glycogen stores

Another element of muscle growth and performance is the glycogen stored within your muscles. During physical activity, your muscles need to get energy somewhere—usually, this takes the shape of glycogen, a type of glucose that is stored in muscle tissue. At any given time, however, there is a finite amount of glycogen available for your muscles to use. Over the course of a workout, your muscles deplete their glycogen stores; this is when you begin to feel fatigue.

During sleep, your body replenishes the glycogen stores in your muscles, allowing you to maintain a rigorous workout routine day after day. Without adequate sleep, however, your muscles will feel far more fatigued, as their glycogen stores will not be fully replenished.

Amino acids and protein synthesis

As mentioned above, the elevated levels of human growth hormone present during sleep make it a prime time for muscle repair and growth. In order to grow and repair, however, your muscles also need protein. Many people time their protein consumption around their workout, consuming most of their dietary protein immediately following a workout. This is a good practice, but studies show that you can also improve muscular growth by consuming high amounts of protein before bed.

Current hypotheses suggest that many active individuals squander the opportunity provided by a good night’s sleep. By the time most active people are hitting the hay, their body has already synthesized the protein they’ve consumed. This leaves no protein to aid with overnight muscle repair and development. One study suggests that consuming about 40 grams of protein immediately before bed can lead to drastic increases in overnight protein synthesis and muscle growth.

REM and non-REM sleep

Not all sleep is created equal—but as someone who sleeps every day, you probably knew that. Sleep can actually be divided into two categories: rapid eye movement (REM) and non-rapid eye movement (NREM). Typically, about 20% of sleep is REM sleep. During this type of sleep, your brain is active and performing vital tasks such as memory formation. This is also when most dreams occur.

The other 80% of sleep is NREM sleep, which can actually be further divided into three stages: stage 1 (somewhere between wakefulness and sleep), stage 2 (light sleep), and stage 3 (heavy sleep). During stage 3 of NREM sleep, your body begins to physically repair itself, making it a vital stage of sleep for muscle growth and maintenance.

Sleep Deprivation and Strength Training

So far, we’ve covered all of the ways that sleep can help with muscle growth and recovery, but what about the opposite? Let’s take a look at how a lack of sleep can impact your muscle growth.

As mentioned above, your muscles’ glycogen stores are replenished during sleep. This can have a direct impact on your ability to properly train. If you are not getting enough sleep, your muscles might not have access to adequate glycogen during subsequent workouts, causing you to experience fatigue much sooner. And if you frequently have to cut workouts short due to fatigue, you may experience plateaus in your progress.

Additionally, your body produces and releases less human growth hormone when you are sleep deprived. This means you are depriving your muscles of one of the key ingredients for recovery and growth.

Sleep deprivation can also increase risk of injury and overtraining. If you are not giving your muscles adequate time to repair and grow, especially during sleep, they are less prepared to take on rigorous workouts. Ignoring this can lead to strain and injury.

Protein and Sleep: A Multifaceted Look at Muscle Growth

Nutrition is perhaps the most important element of muscle growth aside from exercise and training. Your body needs protein to repair and build muscle tissue—and you’re only going to get that protein through your diet.

If you’re already getting enough protein each day, it’s time to start optimizing the timing of your protein consumption. After a workout is a great time to get your body some protein, but it’s not the only time frame you should be targeting. Between the release of human growth hormone that occurs during sleep and the general bodily repairs that occur during stage 3 of non-REM sleep, your body is actually capable of building and repairing muscle while you’re asleep.

Here’s the problem: most people eat their protein earlier in the day. By the time they’re asleep, the nutrients their bodies need to build muscle are no longer readily available. Fortunately, the solution is easy enough—just eat some (40 grams, according to one study) of your daily protein before going to sleep.

The Bottom Line

Sleep is a time to recharge, not just mentally but also physically. While you’re asleep, your body performs a wide variety of vital bodily functions, which include building and repairing muscle tissues.

While it is still possible to build muscle mass without a full night’s sleep, your results will not be optimal. Sleeping enough each night gives your body time to repair damaged muscles and replenish glycogen stores, allowing you to hit the gym and train just as hard day after day.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/

https://www.betterup.com/blog/sleep-for-muscle-recovery

https://www.healthline.com/health/food-nutrition/protein-before-bed#research

https://www.sciencedirect.com/science/article/abs/pii/S1440244021001328

https://journals.lww.com/acsm-msse/fulltext/2020/02000/effects_of_sleep_deprivation_on_acute_skeletal.28.aspx

https://welltory.com/sleep-and-recovery/

https://www.health.harvard.edu/diseases-and-conditions/growth-hormone-athletic-performance-and-aging

https://erj.ersjournals.com/content/38/4/870

The immune system is your body’s defense against bacteria, viruses, and other potentially harmful substances. In other words, it helps you fight off and recover from illnesses and infections. Needless to say, the immune system plays a vital role in your general health.

So what can you do to maintain a healthy, well-functioning immune system?

Like many other body systems, the health of the immune system is directly tied to the way you treat your body. This means that you can take an active part in supporting healthy immunity with your lifestyle decisions.

This article focuses on two major ways to support the immune system: diet and exercise. Whether you’re looking for a detailed breakdown of the foods and nutrients that help maintain a healthy immune system or curious about the role that exercise plays in fighting off illness, you’re in the right place.

How Micronutrients Support the Immune System

If you’re looking to keep your immune system strong and healthy through your diet, your first step should be eating well-balanced, nutritious meals. The existing guidelines surrounding healthy eating exist for a reason: they provide a framework for getting your body the nutrients it needs to perform various functions, including building a strong immune system.

General nutrition is a topic for another article, so let’s assume that you are already eating a well-rounded diet that is rich in fresh fruits, vegetables, and whole grains. What’s next?

There are specific micronutrients—that is, vitamins and minerals—that are essential for immune function. And ensuring that you are consuming plenty of these vitamins and minerals will go along way for the immune system. Some of the most important micronutrients for the immune system include:

  • Vitamin A: The body’s first line of defense against foreign substances is epithelial tissue—a type of tissue that makes up the skin and other body linings. Vitamin A is necessary for the formation and maturation of epithelial cells, making it a vital part of your immune system’s defense. Vitamin A also plays a role in maintaining the health of various organs of the immune system and regulating immune cell function. Dietary sources of vitamin A include carrots, leafy greens, sweet potatoes, and other yellow and orange vegetables.
  • Vitamin C: Often touted as the single most important vitamin for the immune system, vitamin C helps your body create antibodies and white blood cells—both of which help your body fight off infection. Natural sources of vitamin C include oranges and other citrus fruits, strawberries, and tomatoes.
  • Vitamin D: When pathogens enter your body, they are often destroyed by antimicrobial proteins. Vitamin D helps regulate these proteins, as well as other immune responses. Foods that are rich in vitamin D include fish, eggs, and dairy.
  • Vitamin E: Antioxidants are substances that help the body fight off toxins that can lead to a variety of health issues. Vitamin E is an antioxidant that helps protect the cell membranes of certain immune cells from oxidation, helping to regulate the function of your immune system. To introduce more vitamin E into your diet, eat more nuts, seeds, broccoli, and avocado.
  • Zinc: If your body gets injured, zinc can help the wound heal and repair. Zinc also helps your immune system respond to bacteria and viruses in your body. Sources of zinc in your diet may include meat, dairy, and nuts and seeds.
  • Iron: Your body needs iron to form new immune cells—specifically lymphocytes—which will, in turn, help protect your body from infection. Food sources of iron include red meat, beans, tofu, and, if you’re feeling adventurous, beef liver.

Supplementation and Immune Health

While all of the micronutrients listed above can be obtained through your diet, you can also help supplement your nutrient intake with multivitamins. If you are deciding whether or not to take an additional dietary supplements, there are a variety of factors to consider:

  • Dietary restrictions: If you adhere to a specific diet, such as a vegan diet, you may find it more difficult to obtain all of the necessary nutrients from food alone. In this case, a general multivitamin could help boost your immune system. The same is true if you have many food allergies or sensitivities that restrict the foods you can safely eat.
  • Risk groups: Certain groups of people, such as pregnant individuals and the elderly, may require additional nutrients to promote a strong immune system. If you think that you might fall into one such category, consult a doctor to decide how to best supplement your nutritional intake.
  • Recommended daily intake (RDI): All of the micronutrients listed above have an associated recommended daily intake, or RDI. This is the amount of each nutrient most people need each day to maintain a healthy lifestyle. If you are not reaching those levels through your regular diet, you should either adjust what you are eating or start taking a daily multivitamin.

In addition to traditional multivitamins, there are also immune system specific dietary supplements. These supplements often include vitamin C, zinc, and other micronutrients that are also included in a traditional multivitamin. Depending on your own dietary needs, one might be better than the other.

Exercise and Immunity

While the ties between diet and immune function are well-researched and well-documented, the research surrounding exercise and immune function is a little bit more speculative. That is, it is a widely accepted fact that exercise does have a positive effect on immune function—what’s less agreed upon is why.

So, let’s get into it.

It is generally accepted that there is an inverse relationship between moderate, regular exercise and the risk of contracting illnesses. This means that as an individual’s rate of moderate exercise increases, their risk of contracting various illnesses may decrease. So, broadly speaking, more exercise leads to less sickness.

There are several theories as to why this is the case. Some researchers believe that exercise helps expel pathogens out of the body’s airways, decreasing the risk of contracting a cold, the flu, or other respiratory illnesses. Others believe the correlation is due to increased circulation, which causes white blood cells and other infection-fighting antibodies to circulate throughout the body at a faster rate. Another theory has to do with stress. When the body experiences stress, it can take a toll on immune function. Exercise, however, slows the release of stress hormones, which may alleviate some of the day-to-day strain on the immune system.

Regular exercise also helps maintain the health of vital organs, such as the lungs and heart. Individuals who are in good physical shape and regularly exercise often experience less severe symptoms and recover faster from respiratory illnesses than those who lead a sedentary lifestyle. For example, a 2020 study observed that active individuals who contracted the coronavirus tended to have less severe and shorter symptoms than inactive individuals. This study attributed these effects to increased circulation of antibodies and a variety of other factors.

What Kind of Exercise is Best for Immunity?

Because the ties between physical exercise and the immune system are still being explored, it is difficult to pinpoint specific exercises that support a healthy immune system. That said, there are general guidelines you can use to implement an exercise routine that will help bolster your immune system.

It is recommended that adults get around 30 minutes of moderate exercise five times a week—or 150 minutes of moderate exercise in total. This exercise could take the form of a brisk walk, a jog, or even a bicycle ride. The goal is to get your heartrate up—it doesn’t matter how you do it.

Hitting 150 minutes of exercise each week will help keep your heart and lungs healthy which, as mentioned above, will help your body fight off and recover from illness.

Healthy Lifestyle for Healthy Immunity

The immune system is complicated. It’s not a single body system but a variety of body systems working together to carry out all your immune functions. So, the way to support it isn’t to find one specific immune-boosting ingredient. It’s to live a healthier lifestyle and support your body overall. That’s why habits like exercise, diet, and even quality sleep are some of the most important habits to cultivate to maintain a healthy immune system. So, get some exercise, eat more vegetables, and start supporting your immune system by improving your overall health and wellness.

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9772031/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/

https://medlineplus.gov/ency/article/007165.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

In the world of nutrition, some nutrients stay in the background despite playing crucial roles in your health. Cysteine is one such compound. Often referred to as l-cysteine, it comes in a few different molecular derivatives like N-Acetyl-L-cysteine or cystine. And though it may not appear in popular headlines, this semi-essential amino acid plays a distinct role in protein synthesis, providing diverse benefits for your health and wellness—and beyond.

Understanding L-Cysteine

Amino acids are the building blocks of proteins, and twenty are needed for protein synthesis. Nine of these amino acids are essential, meaning they must be consumed from your diet—your body can’t make them on its own. L-cysteine is semi-essential. A certain amount can be synthesized from other amino acids like methionine and serine, but during heightened protein synthesis—such as illness or growth spurts—your body relies on dietary intake of L-cysteine to get all it needs.

L-cysteine’s chemical structure contains a thiol (-SH) functional group, creating unique chemical properties for protein synthesis. It allows L-cysteine to form disulfide bonds with other cysteine molecules, which stabilizes the structure of many proteins. L-cysteine also serves as a precursor to glutathione, a crucial antioxidant for cellular protection.

Key Health Benefits of L-Cysteine

Over the last few years, a variety of benefits have been attributed to L-cysteine, contributing to its uptick in the food supplement industry. Some of the most notable include:

  1. Protein synthesis: Supports the synthesis of proteins that takes place in every single cell in your body to sustain vital life functions and structures.
  2. Antioxidant power: Increases levels of glutathione in your body to help neutralize harmful free radicals and protect cells from oxidative damage. Antioxidants are essential to support liver detoxification and brain and lung function.
  3. Strengthens hair: Keratin is an abundant protein in your skin and hair and contains high amounts of L-cysteine as building blocks.
  4. Regulates immune system: Promotes changes in production levels of various enzymes and effector molecules your immune system needs.
  5. Mucolytic properties: Helps to break down mucus offering therapeutic benefits for your respiratory tract and bronchiole passages.
  6. Bone Health: L-cysteine is crucial for calcium absorption essential for strong bones. It also plays a key role in slowing down bone loss by reducing inflammation and oxidative stress.

Future Implications

Beyond its biological benefits, L-cysteine is also widely used in industrial applications. Its ability to breakdown disulfide bonds in gluten makes it an ideal dough conditioner in bread making. It’s also used to create flavors and fragrances.

As research continues to unravel the intricate biological properties of L-cysteine, more applications and avenues for exploration will emerge.

From its indispensable role in protein synthesis and antioxidant defense, to its diverse applications in foods and supplements, L-cysteine is a remarkable and versatile amino acid. Although it hasn’t caught the mainstream spotlight just yet, appreciation for this special amino acid and its unique benefits are here to stay.

The human body’s capability is mind-boggling. Countless conscious and unconscious functions keep you moving, thinking, and…well, living. Like a well-oiled machine, it performs the same critical processes day after day. But of course, your body is not a machine—it’s an organism.

As it turns out, humans are pretty complex. And to understand how the body works, we need to understand its parts—that’s where this article comes in.

What is the Human Body Made of?

The human body is made up of trillions of cells. As the smallest living part of the human body, they’re made up of molecules which, in turn, are composed of elements. About two hundred different types of cells are found in the body, and each fulfills a different function. Red blood cells, for example, transport oxygen, while white blood cells help protect the body from infection.

And though it may seem strange, your cells are not permanent fixtures. Billions of cells in your body die every day—and billions are regenerated. This cellular turnover is a natural part of life within the human organism. Some cells, like skin cells, die and regenerate very frequently. Others, such as some cells found in bones, have much longer life cycles.

Not all cells work independently—some work in groups to perform larger body functions. But more on that in the next section.

A Closer Look at the Human Organism

While it is important to study cells and understand their roles, sometimes we need to look at the bigger picture. The structure of the human body can be viewed in several levels, each slightly more zoomed out than the last. They include: cells, tissues, organs, organ systems, organism. Let’s break them down.

  • Cells: Your body is made up of trillions of cells—with more than two hundred distinct cell types that perform a specific function. As mentioned above, cells are the smallest living piece of a human body. And billions of your cells die and regenerate every day.
  • Tissues: Similar cells that group together to perform a joint function make up body tissue. The four main types include connective tissue, epithelial tissue, muscle tissue, and nervous tissue. Each performs a general function but can also be broken down into specific sub-tissues with more defined functions. Muscle tissue, for instance, contracts and expands to move parts of the body—this is a general function. While cardiac muscle is a tissue that performs a specific job: contracting and expanding to pump blood through the body.
  • Organs: When two or more tissue types team up to perform a specific function, they form an organ. Although most of your body’s organs contain all four types of tissue. Organs perform specific tasks necessary for your body to function. The heart, for example, pumps oxygenated blood throughout your body. Your lungs bring oxygen into your body and expel carbon dioxide. And your liver helps remove toxins.
  • Organ systems: Groups of organs that work together form organ systems. For example, the brain and spinal cord are two distinct organs that contain nerves that transfer information throughout your body—both belong to the nervous system. The human body has eleven organ systems: cardiovascular, digestive, endocrine, immune, integumentary, lymphatic, musculoskeletal, nervous, reproductive, respiratory, and urinary.
  • Human organism: All together these smaller pieces create a single living entity—the human organism. From the cellular level to your organ systems, each part of your body performs functions with the same ultimate goal: keeping you living and healthy.

Five Organs You Can’t Live Without

While each part of the human organism fulfills an integral role, some are more important than others. The human body contains five vital organs you can’t survive without—your brain, heart, kidneys, liver, and lungs. Although its best to approach health and nutrition holistically, these key organs can help orient you as you study the intricacies of the human body.

More About Organ Systems

Now let’s take a closer look at your body’s eleven organ systems. As mentioned, each is made up of at least two organs as well as other tissues. Their unique body benefits are highlighted below:

  • Cardiovascular system: Made up of three major components—the heart, blood vessels, and blood—this system transports oxygen, nutrients, and carbon dioxide throughout your body. It works closely with the respiratory system to bring oxygen in and eject carbon dioxide out.
  • Digestive system: Your mouth, esophagus, stomach, and both your large and small intestines are the primary parts of this system, also called the gastrointestinal system. Certain nutrients are needed to survive, and thanks to your digestive system, your body can take in food and water, process it, and extract these vital nutrients.
  • Endocrine system: Your hypothalamus, pituitary, and thyroid glands release hormones into your body to activate changes and guide biological processes. Think of this system as an inner-body communication network that helps to regulate growth and development, homeostasis (constant internal balance), metabolism, mood, reproduction, sexual function, and your sleep-wake cycle.
  • Immune system: Not only does this proactive system defend your body against disease, it also plays a part in protecting it from pathogens. It includes your spleen, tonsils, thymus, and leukocytes (white blood cells).
  • Integumentary system: Made up of your skin, hair, and fingernails, this system is responsible for protecting against external microorganisms and for keeping fluids within your body.
  • Lymphatic system: Three organs—the lymph nodes, the lymph, and lymph vessels—help protect your body against diseases and infections.
  • Musculoskeletal system: As the name suggests, this system’s primary function is to use muscles and the skeleton to support your body’s soft tissue and allow for movement. And it may surprise you it also includes cartilage, tendons, and ligaments, which help connect bones and muscles to each other and to other parts of the body.
  • Nervous system: Composed of the brain, spinal cord, nerves, and sensory organs (skin, eyes, ears, tongue, and nose) this system’s primary function is to gather, transfer, and interpret the sensory information your body experiences. And, when necessary, it alerts other organs and systems. For example, if you see a car careening towards you (a visual stimulus), your nervous system may activate your fight-or-flight response, which tells your heart to beat more quickly, your lungs to breathe more rapidly, and your adrenal glands to release adrenaline.
  • Reproductive system: This life-giving system is responsible for conceiving and birthing offspring. The associated organs include genitalia, fallopian tubes, the uterus, the prostate, and more. It’s also responsible for producing gametes (or sex cells) and sex hormones—estrogen and testosterone—which play vital roles in human development and growth.
  • Respiratory system: The organs in this system—the lungs, larynx, pharynx, trachea, and diaphragm—are responsible for bringing oxygenated air into the body and expelling carbon dioxide. This vital system works closely with the cardiovascular system to provide your body with oxygen, which helps cells produce energy.
  • Urinary system: Also called the excretory system, it utilizes your kidneys, bladder, ureters, and urethra to remove water and waste materials from your body and help to maintain pH.

Understanding the Human Body: An Ongoing Journey

The human organism is so complex that it might seem impossible to fully comprehend—especially with a single article. But learning its basic structure is your first step to understanding how your body works.

So don’t stop here! Use what you’ve just read as motivation to dive deeper into one of nature’s biggest marvels: the human body.

https://training.seer.cancer.gov/anatomy/body/review.html

https://www.healthline.com/human-body-maps

https://www.britannica.com/science/human-body

https://www.khanacademy.org/science/biology/principles-of-physiology/body-structure-and-homeostasis/a/tissues-organs-organ-systems

https://med.libretexts.org/Bookshelves/Anatomy_and_Physiology/Human_Anatomy_and_Physiology_Preparatory_Course_(Liachovitzky)/01%3A_Levels_of_Organization_of_the_Human_Organism/1.01%3A_Levels_of_Organization_of_the_Human_Organism

Traditional medicine has used plants to support health for centuries. And over time, many of these plants—and their health benefits—have been adopted throughout the world. Think milk thistle.

Milk thistle, also known as Mary thistle or holy thistle, is a flowering plant native to Mediterranean countries. Traditionally, it has been used to support liver and gallbladder health. But what are its actual benefits and uses? Read on to learn more about milk thistle, its common uses, and what recent research has uncovered about this mysterious plant.

What is Milk Thistle?

Related to daisies and ragweed, milk thistle—or Silybum marianum—is a native to Europe. This district plant has purple flowers and prickly leaves with white veins running through them (hence the name milk thistle). Brought to the Americas by colonists, it can now be found throughout the United States, South America, Africa, Asia, and Australia.

The main ingredient of interest in milk thistle is silymarin—a chemical compound thought to have antioxidant properties. Silymarin often refers to the plant itself, though this is somewhat inaccurate, as it’s just one of many substances found in the plant. Most milk thistle products are made from silymarin extracted from milk thistle seeds.

Silymarin Supports Liver Health

Your liver is one of the hardest-working organs in your body. It’s responsible for detoxifying your blood, metabolizing key nutrients, storing essential vitamins and minerals, and so much more. Your heart may pump 80 beats a minute, but your liver performs over 500 different vital functions at once. The only organ with more functions is the brain.

Milk thistle has traditionally been used for its ability to support liver health, and modern science focuses on these benefits of silymarin’s benefits:

  1. Antioxidant—When your liver metabolizes toxic substances, free radicals can be produced which damage the liver. Potent antioxidants, like silymarin, “scavenge” for free radicals and neutralize them. This may protect the liver from damage from oxidative stress.
  2. Cellular regeneration—Silymarin is known to support the normal process of turnover and regeneration of cells in the liver. The liver’s ability to carry out this process is crucial to its function because of how much it interacts with toxins, free radicals, drugs, and other harmful substances.
  3. Detoxification—Processing and eliminating toxins from the body is one of the liver’s main responsibilities. Silymarin may support this process and make it more efficient for the liver.
  4. Protection from toxins—Silymarin may protect the liver from oxidative stress. It can also help protect the liver from drugs, environmental pollutants, and other harmful substances.
  5. Balanced immune response—Silymarin may support immunomodulation, the process of either reducing or enhancing the immune response to keep it in homeostasis (balance).

These benefits are often broadly referred to as milk thistle’s hepatoprotective effects—acting on the health of liver cells overall. When your liver synthesizes essential proteins, or clears hormones from your blood, it’s relies on healthy liver cells to accomplish it. It’s why silymarin is said to be such a broad supporter of liver health.

Other Benefits of Silymarin

Although the liver is one of the main focuses of research around milk thistle and silymarin, other health benefits have emerged as well. Some other significant applications for milk thistle include:

  • Gallbladder: This small organ is responsible for storing and releasing bile into the stomach during digestion, specifically for the breakdown of fats. But the liver is responsible for bile production. Milk thistle supports the production and flow of bile, which may also support the gallbladder’s function.
  • Heart health: Some studies have shown that milk thistle can support healthy cholesterol levels, which is an important part of maintaining heart health over time.
  • Weight management: A 2016 study linked silymarin consumption to healthy weight management in mice. This phenomenon has not yet been observed in human studies, but it’s an exciting example of possible applications for milk thistle.

Adding Milk Thistle to Your Diet

Parts of the milk thistle plant are edible, including the roots, flowers, and young stalks. When the spines are removed, the leaves are also edible both raw and cooked. That being said, most people do not add silymarin to their diet by eating the milk thistle plant itself—instead, they rely on dietary supplements.

As a supplement, milk thistle is typically ingested as an extract. There is no standard recommended daily intake for milk thistle extract, but studies have shown that doses of up to 700 milligrams can be taken three times a day for up to six months.

Is Milk Thistle Safe to Consume?

Milk thistle is generally considered safe to take by mouth. Even in studies with extremely high doses showed very few side effects. Those reported typically fall under some form of stomach discomfort, like nausea or bloating.

While rare, some people are allergic to the Asteraceae/Compositae family of plants and may experience a reaction to milk thistle. Pregnant women are generally advised to avoid milk thistle, as there’s not enough data about its safety during pregnancy.

As with any dietary supplement, it’s important to ensure milk thistle will not negatively interact with any medications you are already taking. It’s a good idea to consult a doctor before adding a milk thistle supplement to your diet.

The Bottom Line

If you’re looking for a natural way to support and protect your liver, milk thistle may be a great addition to your supplement regimen. Studies tie it to several organ and body benefits, especially when used as part of a larger health and wellness approach.

Keep an eye on this one. Further research will likely uncover more applications for this diverse ancient traditional herb.

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